The voice in your head can either push you forward or hold you back.

In this episode, Jake and Damian delve into the powerful impact of self-talk on performance, mindset, and emotional well-being. They explore how the inner dialogue we carry can shape our identity, build resilience, or quietly sabotage our efforts, depending on how we manage it.

Revisiting insightful conversations with guests like Denise Lewis, Dr. Steve Peters, Pippa Grange, Aldo Kane, and Tom Daley, Jake and Damian highlight how elite performers consciously train their inner voice just as much as their bodies and they share practical tools for turning your inner critic into a trusted coach.

Listen in as they unpack the science and stories behind mastering self-talk, revealing how understanding the voice in your head can be the difference between breaking down or breaking through.

Listen to the episodes mentioned:

Denise Lewis: https://pod.fo/e/2c05ac

Steve Peters: https://pod.fo/e/298713

Pippa Grange: https://pod.fo/e/10bc10

Aldo Kane: https://pod.fo/e/2885c1

Tom Daley: https://pod.fo/e/1760c

Sometimes, the most radical thing a leader can do is trust. That’s what struck me in my conversation with James Timpson, not just the results he’s achieved, but the mindset behind them. James runs a business where people matter more than policies, and where the golden rules aren’t about performance metrics, they’re about showing up, looking the part, and doing the right thing.

In this episode, I dig into the psychology behind what makes James’s approach so powerful, from the science of capitalisation to how active, constructive responses can build trust, loyalty, and even generosity. When you lead with belief in people, you don’t just change behaviour, you transform lives. If you’ve ever wondered whether kindness can scale, or if culture really can be your competitive edge, this one might just shift your thinking.

Here is a list of studies referenced in the episode:

1. What Do You Do When Things Go Right? The Intrapersonal and Interpersonal Benefits of Sharing Positive Events - Authors: Shelly Gable, Harry Reis, Emily Impett, Evan Asher
2. Will You Be There for Me When Things Go Right? Supportive Responses to Positive Event Disclosures - Authors: Shelly Gable, Gian Gonzaga, Ashley Strachman
3. Are You Happy for Me? How Sharing Positive Events With OthersProvides Personal and Interpersonal Benefits - Authors: Harry Reis, Shannon Smith, Cheryl Carmichael, Peter Caprariello

Listen to the full episode with James Timpson here: https://pod.fo/e/c4dbd

Callum Wilson is a Premier League striker known for his sharp finishing and explosive pace on the pitch; but off it, he has an equally powerful story. 

Warning: this episode contains themes of suicide and trauma.

In this episode, Callum opens up about the darker side of his upbringing, including dealing with suicidal thoughts as a teen and the emotional scars that came with growing up in chaos. He reflects on how football gave him a sense of direction and purpose when everything else felt unstable.

He also shares the impact of Eddie Howe, who became a father figure, and how therapy helped him face long-buried trauma. From two ACL injuries to mentoring younger players, Callum reflects on resilience, growth, and staying grounded.

This episode dives into mental health, fatherhood, football, and the power of second chances.

If you, or someone you know who's struggling - please call Samaritans on 116123 or CALM on 0800 58 58 58.

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Today Jake and Damian break down why your habits matter more than you think. Did you know 43% of what you do each day is habit, not conscious choice?

That means nearly half your day is lived on autopilot. So where is your autopilot taking you?

This episode breaks down:

• Why tiny daily actions shape your entire identity
• How Sam Tomkins, James Clear, and Jo Malone use micro habits to stay sharp
• How to journal proof of your progress
• The 3 questions to ask yourself before any task
• And why folding your clothes well might just change your life

Damian and Jake dig into practical, science-backed tools you can use today to start living more intentionally—and performing at your best without burning out.

Plus: The start of Damian’s new series on Essential Habits drops Wednesdays in the feed. Make sure you’re subscribed so you don’t miss out.

Listen to the full length episodes referenced in this podcast:

Sam Tomkins: https://pod.fo/e/14cdef

Jo Malone: https://pod.fo/e/bbdc9

James Clear: https://pod.fo/e/16868c

There’s a certain kind of strength that comes from knowing who you are, even when the world tries to tell you otherwise. That’s what stood out in my conversation with Rio Ferdinand. Not just the success, but the mindset behind it: the habit of refusing to be reduced to a single story.

Rio’s journey is a lesson in identity, drive, and turning fear into fuel. With all the labels the world tries to throw at us, it’s not just about ignoring them, it’s about choosing your own. From the football pitch to the ballet studio, Rio shows us what it means to challenge assumptions and walk your own path, even when it’s uncomfortable.

In this episode, I also dig into a powerful psychological study that reveals how quickly our judgments are shaped by context, how one label can change everything we think we see. It’s a sobering insight into how easily we box others in… and how often we do it to ourselves.

If you’ve ever questioned the limits placed on you, or wanted to rewrite the script entirely, there’s something in this one for you.

Here is a list of studies referenced in the episode:

1. Stereotype and Social Class Study. Researchers: John Darley and Paget Gross (1983)
2. The Pygmalion Effect Study. Researchers: Robert Rosenthal and Lenore Jacobson (1968)
3. Name Bias in Psychiatric Diagnosis. Researcher: Dr. Luke Birmingham (referenced in "Pigeonholed" by Laura L. Osterhout)

Listen to the full episode with Rio Ferdinand here: https://pod.fo/e/15914

Damon Hill is a former Formula 1 World Champion and one of the most thoughtful voices in motorsport. The son of legendary racer Graham Hill, Damon carved out his own legacy in a sport shaped by speed, risk, and legacy. In this episode, he opens up with a rare mix of honesty and introspection, sharing stories that go far beyond the racetrack.

The conversation dives into Damon’s memories of Ayrton Senna, not just as a rival, but as a human being. He reflects on Senna’s deep sense of duty to Brazil, his kindness off the track, and the emotional shockwave that followed his tragic accident. It’s a raw, moving look at what it meant to lose someone who carried so much weight for an entire nation.

Damon also gets personal about the influence of his father, Graham Hill. He talks about growing up in the shadow of greatness, navigating grief, and eventually finding his own path in the same high-stakes world. 

This episode offers a heartfelt exploration of the human side of racing, with Damon sharing honest lessons on family, legacy, and overcoming adversity that will resonate with fans and newcomers alike.

Damon Hill's documentary, "Hill" is coming to Sky Documentaries in July.

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This episode of High Performance is in partnership with The Department for Business and Trade (DBT) and The UK Export Academy.

In the special episode, Jake Humphrey leads a powerful roundtable conversation exploring the real challenges and rewards of expanding your business internationally. 

Featuring voices from the UK Export Academy and a range of inspiring UK entrepreneurs, the episode dives into practical advice, cultural insights, and personal stories from those who've successfully taken their businesses global.

The UK Export Academy is a free training program designed to help UK businesses expand into international markets, increasing their reach and profitability by tapping into new overseas customers.

If you would like to know anything else about taking your business global, or to sign up to the free UK Export Academy, click the link here: great.gov.uk/campaign-site/global

This episode features Mark Burkett, Trade Advisor at the UK Export Academy, Raj Theper, Adviser at the UK Export Academy, Laura Ward, founder of EXEAT, Lyndsay Mitcheson, founder of Neo Walk, Saul Parker, co-founder and CEO of The Good Side, and Elizabeth Lamb, Managing Director of The Data Escape Room"

Essential Habits is a new weekly series from High Performance. Hosted by Damian Hughes, each episode breaks down powerful habits from world-class performers and thinkers - so you can apply them in your own life.

Here’s Damian’s take on the first episode, featuring Jo Malone:

"Sometimes life moves so fast we forget we even can stop. That’s something Jo reminded me of in this episode, the quiet power of pausing and taking stock before charging ahead.

Jo’s story is a masterclass in resilience and reinvention. With around 6,000 thoughts flying through our minds each day, many of them negative, it’s not just about thinking less, but choosing what’s worth holding on to. Together, we explore how stopping to organise our thoughts and truly understand our story can turn moments of crisis into turning points.

I also unpack a fascinating piece of neuroscience, a study with a less-than-glamorous title, but a powerful message, showing how our brains naturally prioritise rewarding memories. If you’ve ever wanted to hold on to what matters and let the rest slip away… this one’s for you."

Here is a list of studies referenced in the episode:

1. The Persistence and Transience of Memory. Authors: Blake A. Richards & Paul W. Frankland
2. Ebbinghaus's Forgetting Curve. Author: Hermann Ebbinghaus
3. Discovery of 'Thought Worms’. Researchers: Queen’s University, Canada
4. Eyewitness Misidentification and Wrongful Convictions. Organisation: Innocence Project
5. Post-learning Hippocampal Dynamics Promote Preferential Retention of Rewarding Events. Authors: Matthias J. Gruber, Maureen Ritchey, Shao-Fang Wang, Manoj K. Doss, Charan Ranganath
6. Why We Forget and How to Remember Better. Authors: Andrew E. Budson & Elizabeth A. Kensinger

Tom Aspinall is a top UFC heavyweight known for his speed, skill, and sharp mindset. Hailing from the UK with a strong martial arts background, he’s climbed the ranks quickly while staying grounded and brutally honest about the fight game.

In this episode, Tom talks about the real fear that comes with stepping into the cage. He opens up about the nerves, the pressure, and what it means to face legends like Jon Jones, and still show up ready to go.

He also shares how passion and persistence have shaped his journey. From tough moments to mental preparation, Tom explains how visualizing every step helps him stay focused when it matters most.

The episode taps into themes of fear, resilience, and love for the craft, offering a grounded, honest portrait of a fighter chasing greatness.

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In this episode, we go inside Liverpool FC’s data revolution with Dr. Ian Graham, the mastermind behind the club’s groundbreaking use of analytics. Ian reveals how his data-driven insights helped reshape recruitment strategy, most notably identifying Mohamed Salah as a top-tier winger long before he became a global star.

He also shares how analytics backed Jurgen Klopp’s appointment, supported pivotal transfer decisions like signing Sadio Mane, and overcame internal resistance to modern methods. From Barcelona comebacks to balancing scouting with stats, this is a rare look at the numbers behind Liverpool's rise to the top.

Ian's book 'How to Win the Premier League: The Inside Story of Football’s Data Revolution' is out now.

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Heights 👉 Get 20% off your subscription by using Code: HP20 here: https://hppod.co/20heights

HP Foundation 👉Do you want to kick-start an evolution that will change the lives of millions of children? Find out more about the High Performance Foundation: https://hppod.co/foundation

HP Corporate Events 👉Click here to book High Performance Events: https://hppod.co/corporate-events

Explore offers and discounts through our other partners:

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